Thanissaro Bhikkhu

Start out with three long in and out breaths.

BUD-DO BUD-DO Keep the meditation syllable as long as the breath.

Be clearly aware of each in and out breath.

Observe the breath as it goes in and out.

Noticing whether it's comfortable or uncomfortable.

broad or narrow, obstructed or free-flowing,

Fast or slow?

Short or long?

warm or cool.

Inhale the breath right at the middle of the chest and let it go all the way down to your intestines.

let all these breath sensations spread so that they connect and flow together and you will feel a greatly improved sense of well-being

Breathe whichever way is most comfortable for you.

The resting spots of the breath.

A few of these bases are the tip of the nose, the middle of the head, the palate,

the base of the throat, the breastbone or the tip of the sternum and lastly the navel or a point just above it.

if you suffer from frequent headaches or nervous problems.

Don't focus on any spot above the base of the throat.

Breathe freely and naturally.

Unite the breath sensations throughout the body.

Letting them flow together comfortably.